--- Find A Workout ---

WorkoutMiddle season aerobic
Ability Level:Aquatic Fitness
Type:Middle Distance Free
Course:SC Yards
Duration:120 + Minutes
Distance:13000
AuthorMark Broucek
Submitted By:Mark Broucek
Email: 95thst@naperymca.org
Club:Naperville YMCA Swim Team
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 1000 easy
4 x 25 Freestyle Drills on :40
3 x 100 on 1:20, desc. 1 - 3



Main Set 1 x 500 on 5:45
2 x 400 on 4:40
3 x 300 on 3:40 X 2
4 x 200 on 2:30
5 x 100 on 1:20

Each group = faster
1 minute rest between
2nd round = Pull w/paddles


Kick Set 7 x 300 kick w/fins on 4:00

Good, strong effort (Neg. Split)



Main Set 20 x 100 Back on:

1:15 w/fins
1:20, 1:25 w/out

Roll Hips
Moderate effort



Warm-Down 200 easy
























Total = 13000 SC Yards
10000000144

Swimming World is first and foremost concerned with the health and safety of its readers. If you have not been involved in an ongoing exercise regimen for at least six months, prior to attempting any of the workouts/exercises, check with your physician.